Here it is in a nutshell...

6am - Cardio
7:30 - 6 egg white omlette, bowl of oats, banana
10:00 - 2 scoops whey + water (sometimes skim milk)
12:00 - 1 large chicken breast + 2 wheat flat breads (wraps)
2:00 - 4oz shrimp + 1.5-2 cups cooked brown rice
4:00 - microwaved haddock, sweet potato
6:00 - train
7:00 - immediately after training 2 scoops whey, dextrose, water
7:45 - chicken breast + steamed veggies
9:00 - can of tuna + small tin of pineapples

* Like I said this list is incomplete, but it will give you a rough idea

Pete